Smooth, fluid sets. Thats what we are after!
5×3 front squat with 3, 2 and 1 second pauses in the bottom (65% and increasing)
10 rounds for time, rest 30 seconds between rounds:
10 sumo deadlift high pull
10 toes to bar
*Use a weight on the sumo and thruster that you can keep unbroken for every round, Scale toes to bar to be able to stay unbroken as well. Each finished round should take around 60-80 seconds.
Slow 5 minute row, ski or bike